Are you aiming to sustain sub 1 hour 20 half marathon pace longer? If so, our 6 month half marathon training plan options here at RunDreamAchieve are focused on using leverage. Remember, the best half marathon athletes are heavily focused on quality versus volume alone. High mileage is not a guarantee that you are going to run under a 1 hour 20 min half marathon.
The athlete seeking to run a sub 1 20 half marathon needs to sustain 6:06 per mile or 3:47 per kilometer. Pace sustainment is the real challenge. I ran 1:07:06 for the half and 2:19:35 (1:07:09/1:12:26) for the marathon focusing on a different approach. I noticed I was running too low of a percentage of my mileage above goal half marathon race pace. So, I changed up how I was doing my long runs. In addition, started to focus on lower and higher quality mileage instead.
6 Month Half Marathon Training Plan
A 24 week half marathon training plan is optimal timing to train properly for the half marathon. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it. So, the longer your build up the better prepared you are going to be to race 13.1 miles or 21.1 kilometers. I see far too many runners trying to rush their fitness and get discouraged.
Our training plans follow 4 specific phases to help ensure athlete prepared sufficiently. Again, the end goal is to hold sub 1 20 half marathon pace longer than their competition. In addition, minimize the effects of lactic acid build up. The only way to do this is to train significantly faster than 6:06 mile or 3:47 per kilometer pace. Too much easy mileage will only make you a superior long, slow distance runner.
Phases of the 6 Month Sub 1:20 Half Marathon Training Plan
- Aerobic phase (focusing on strengthening the muscles, tendons and ligaments of the body)
- Specific sub 1 20 half marathon training (at or below goal race pace)
- Speed development phase (considerably faster than 1:20 half marathon pace)
- Taper phase (focus on a 10-day rather than a 3-week taper to optimize results)
1 Hour 20 Half Marathon Pace
Hard-working athletes are not always those that get the results. The smartest trained athlete using leverage often times does. The goal with our 24 week sub 120 half marathon training plan is to ensure the athlete trains adequately at or below sub 1 hour 20 minute half marathon pace. How? Our focus is to use specific workouts spent at or below this pace to get a specific result, 1.19.59 for the half marathon.
Remember, the goal is to make 6:06 mile or 3:47 kilometer pace feel less demanding and more like marathon pace. Of course, it will hurt in the latter stages of the race. That being said, you will be far better trained to sustain race pace longer than your competition. The end goal with the training you will be doing is to improve your lactate tolerance.
Our sub 1 20 half marathon training plan is focused on anaerobic workouts with a emphasis placed on recovery. The objective to running more economically (efficiently) over the half-marathon distance is train the body to clear lactic acid faster than it is building up. So, we focus on workouts that are closer down below 5:00 mile pace.
Why? We are teaching the body to better handle higher amounts of lactic acid build up while running at higher speeds. The best runners make it look easy for a reason. They have spent adequate time running far below sub 1 hour 20 half marathon pace
How Do You Run a Sub 1 Hour 20 Half-Marathon?
You can make up what you lack in talent with a legitimate training plan and hard work. Talent that doesn't work will be beaten by the athlete who puts in sustained, consistent training. A 1.19.59 half marathoner has simply trained at paces that much faster than sub 1 20 half marathon pace. Furthermore, they have trained sufficiently well below 5:00 mile pace. Our training philosophy is focused on quality versus quantity with the highest week being 80 miles and lowest being 28 miles.
The same workouts you'll be following helped Nathan lower his marathon from 2.43.36 to 2.19.35. In addition, he was able to lower his half marathon personal best from 1.10.29 to 1.07.06. I am fine with you adding or taking away from the mileage as you wish.That being said, the specific track and road workouts should be adhered to. Why? The real benefits of sustaining this goal pace is going to come from this harder, vo2 max workouts. In addition, the longer anaerobic threshold (tempo runs).
Free Weekly Running Tips via the RunDreamAchieve YouTube Channel
Coach Pennington created the RunDreamAchieve YouTube channel in 2019 to help assist runners from the beginner to elite-level. Make sure to subscribe to the channel today to receive notifications of new videos when Coach Pennington creates them. Nathan has been coached and mentored by three of the world's top endurance coaches, one of which being the 1985 Boston Marathon champion.
- Jack Hazen (Nathan's collegiate coach from 1995-2000 and 2012 USA Olympic Men's and Women's distance coach)
- Dr. Joe Vigil (one of Nathan's mentors and a world-renowned exercise physiologist and distance coach)
- Lisa Rainsberger (coached Nathan from 2007-2010 while he was assigned to the US Army World Class Athlete Program)
The training principles contained within your 6 month half marathon training plan are the same workouts Nathan used to run a PR of 2:19:35 for the marathon and 1:07:06 for the half-marathon. The way to success in the half marathon distance is following all of the fundamentals, not just physical training.
Sub 1 20 Half Marathon Training Plan Facts
- Easily downloadable and comes in powerpoint PDF format
- Coach Pennington will e-mail you your sub 1 20 half-marathon plan upon payment
- Designed and hand-crafted by a 1.07 half marathon and 2.19 marathoner
- Training included based on over 30 years of experience in the sport of middle to long distance running
- Easy, week to week scrolling training plan
- Purchase is encrypted for your protection
- 30 day money back guarantee if not satisfied
- Purchase comes with 10% off all RunDreamAchieve Merch at our Merch Store
- PayPal verified
- 24-week training plan with a 10-day taper to yield you the highest return on your investment
So, if you are ready to become a 1.19.59 half marathoner invest in your sub 1 hour 20 minute half marathon plan today. Make sure to visit RunDreamAchieve University for more resources.